For time

21-15-9

*thruster 40/30kg
*ring push up

D.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 31X1
Rest as needed
20 Banded Knee Raises (Figure 4 Pose)
Rest as needed

A.
“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 12 Walking Lunges with Kettlebells (24/16 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar

WU
AMRAP6:
8 Burpee
10 Air Squat
10 AbMat Sit-up

EMOM30:
1. 8-12 KB Swing 24/16 kg
2. 8-12 Box jump
3. 8-12 Pulll-up
4. 8-12 Wall ball 20/14 lbs
5. Rest

Kyykky 3x2x75%
Maastaveto tempausotteella 3x6
Salkkunostot 3x6-10

EMOM 14 min

Joka toinen minuutti 1 köysikiipeily
Joka toinen minuutti 5-7 varpaat tankoon

1 set of:
Sled Dragging (Heavy) 30 m
Riscaldati progressivamente sino ad un carico pesante con cui riesci a fare 30 m continui al
massimo sforzo.

Round 1
21-15-9
DB snatch / Ring dips
Rest 5 min

Round 2
EMOM 9 / bar 40 kg
1: 10 Thruster
2: 10 Burpee
3: 10 Power snatch
4: 10 Burpee
5: 10 Push jerk
6: 10 Burpee
7: 10 Hang squat clean
8: 10 Burpee
9: 10 OHS
Rest 4 min

Round 3
Bar movements 7 reps
Burpee 10 reps

Muscle

Push
Standing KB Push Press/Front Raise
Reverse Band Bench Press/Landmine Flys
Banded Skull Press/Lunges